Squat Form

nic_27_grassisgreener
nic_27_grassisgreener Posts: 193 Member
in Fitness and Exercise
Hello,
I am 100% new to lifting weights, but I want to start to gain some strength! I looked at some of the suggested routines here on MFP. Since I am so new, I want to practice at home for a while first with my small 5lb weights. Most things I feel I can do well enough, except squats.

I watch myself in a mirror, and I feel that in order to keep proper form I really cannot go very low. Not even to the point of parallel thighs to the ground. Is this maybe normal to start with? Will I be able to go lower over time? This maneuver feels very unnatural to me, and I feel a little discouraged :(

For reference, I'm a female with a healthy BMI.

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    You may not have the strength or flexibility to go low. Keep good form. Increase the weight. I think you'll be able to go lower over time. I did. Just be aware that you won't get maximum benefit from the squat until you can get to depth, but there's not much you can do about that.
    Consider starting with wall squats.
  • nic_27_grassisgreener
    nic_27_grassisgreener Posts: 193 Member
    @lorrpb Thanks for the advice. I will try wall squats, that's a good idea.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    edited October 2017
    I am also a terrible squatter. I did a TRX class last week, and it's the first time I was ever stable enough to do a full, deep squat. I have been going to Bodypump class once a week (as cross training for half marathon training), and that helps some. Working on my core (planks, a lot them), have helped me feel more stable so I feel like I can push my limits safely for a deeper squat.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    you can squat with a trx until you get some strength and the form. with the trx you should be able to hit depth.
  • nic_27_grassisgreener
    nic_27_grassisgreener Posts: 193 Member
    I had to look up TRX, that looks very helpful. Thank you both for the suggestion.
  • alteredsteve175
    alteredsteve175 Posts: 2,725 Member

    @nic_27_grassisgreener - I could not squat with a bar when I started lifting. My trainer started me with wall squats with a stability ball behind me. Goblet squats with a kettlebell were next. Then I was able to start using the bar. Still have difficulty getting to full depth, but I have never been very flexible. Just something I have to work on every time I squat.
  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    Until you can squat to hips lower than knees do not increase the weight. Start with no weight and concentrate on form. Hips back and bum down. Keep your chest up. Eventually you should get enough mobility to move deeper into a full squat. To ensure you are hitting depth try and place a decent sized medicine ball behind you and try and touch that with your bum before driving back up through your heels
  • nic_27_grassisgreener
    nic_27_grassisgreener Posts: 193 Member
    Thank you all! I feel a lot less discouraged, I'm going to keep at it and hopefully progress
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Start with goblet squats - they are the ideal beginner's squat. This explains how:
    http://www.builtlean.com/2016/11/30/goblet-squat-form/
    If you feel like you're going to tip backwards, hold something heavier to counterbalance. :+1:


  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    Also, take a look at the following Brian Alsruhe youtube videos on how to squats....

    1. https://www.youtube.com/watch?v=6pUEVQhPRhM
    2. https://www.youtube.com/watch?v=F7lDnceqVTs
    3. https://www.youtube.com/watch?v=Oy7Max58bMs

    I had a horrible time when I first started squatting (less than one year ago) and would get stuck on a certain weight and would hurt myself. I found his "How to" guide (he also has one for Bench Press and Dead Lifts) and you would not believe how things improved (including not hurting myself any more).

    You can thank me later! :wink:
  • chispaza
    chispaza Posts: 153 Member
    Putting a 1" block under my heels while squatting helps me get deeper.
    I have a hard time with balance when I'm doing bodyweight squats and actually find it much easier with weight on the bar.
    When you do move up to using a bar, don't use a Smith machine. It makes things harder. Just start in the squat rack.
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    chispaza wrote: »
    Putting a 1" block under my heels while squatting helps me get deeper.
    I have a hard time with balance when I'm doing bodyweight squats and actually find it much easier with weight on the bar.
    When you do move up to using a bar, don't use a Smith machine. It makes things harder. Just start in the squat rack.

    This works well if you're more quad dominant. You can use a small plate also.
  • FatWithFatness
    FatWithFatness Posts: 315 Member
    I have shorter legs and a long torso, I find that I have to keep my feet a little narrower than shoulder width and the bar mid on my traps, so not a low-bar squat or a high bar squat, and I end up being a little more vertical than a low bar squat, but not as much so as a high bar, otherwise my hips just won't let me get < parallel.

    Also you could start with box squats and keep working your way lower and lower. Just keep working until you find your groove.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    edited October 2017
    gonna chip in that i love the double-sink in the kitchen, for those many many many days where i'm rehabbing my squat, trying to relearn how to squat, practicing my squat, or otherwise unsure of being able to do a full one on my own private recognizance. having those cabinet doors right there to control my knee travel is nice as well.
  • Aboz971
    Aboz971 Posts: 2 Member
    I agree with the box squat start.

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